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Sardines vs. Beef — In-Depth Nutrition Comparison

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A recap on the differences between sardines and beef

  • Sardines are higher in vitamin B12, selenium, calcium, phosphorus, vitamin D, and vitamin E, yet beef is higher in vitamin B6, zinc, and vitamin B2.
  • Sardines cover your daily vitamin B12 needs 197% more than beef.
  • Sardines contain 64 times more vitamin D than beef. While sardines contain 193IU of vitamin D, beef contains only 3IU.
  • The amount of cholesterol in beef is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Sardines vs Beef infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Beef
Beef
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +178.6%
Contains more CalciumCalcium +2838.5%
Contains more PotassiumPotassium +12.8%
Contains more CopperCopper +91.8%
Contains more PhosphorusPhosphorus +89.2%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +107.5%
Contains more ZincZinc +182.4%
Contains less SodiumSodium -82.4%
~equal in Iron ~3.04mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Beef
Beef
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +716%
Contains more Vitamin DVitamin D +4700%
Contains more Vitamin B5Vitamin B5 +33.5%
Contains more Vitamin B12Vitamin B12 +112.4%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +42.9%
Contains more Vitamin B2Vitamin B2 +76.2%
Contains more Vitamin B6Vitamin B6 +300.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.074mg
~equal in Vitamin B3 ~5.76mg
~equal in Choline ~75.6mg

All nutrients comparison - raw data values

Nutrient Sardines Beef DV% diff.
Vitamin B12 8.94µg 4.21µg 197%
Selenium 52.7µg 25.4µg 50%
Vitamin B6 0.167mg 0.669mg 39%
Calcium 382mg 13mg 37%
Phosphorus 490mg 259mg 33%
Polyunsaturated fat 5.148g 0.532g 31%
Vitamin D 4.8µg 0.1µg 24%
Vitamin D 193IU 3IU 24%
Zinc 1.31mg 3.7mg 22%
Cholesterol 142mg 85mg 19%
Vitamin B2 0.227mg 0.4mg 13%
Vitamin E 2.04mg 0.25mg 12%
Sodium 307mg 54mg 11%
Copper 0.186mg 0.097mg 10%
Fats 11.45g 6.54g 8%
Protein 24.62g 27.55g 6%
Magnesium 39mg 14mg 6%
Saturated fat 1.528g 2.595g 5%
Manganese 0.108mg 0.009mg 4%
Monounsaturated fat 3.869g 2.734g 3%
Vitamin B3 5.245mg 5.76mg 3%
Vitamin B5 0.642mg 0.481mg 3%
Vitamin A 32µg 2µg 3%
Calories 208kcal 169kcal 2%
Iron 2.92mg 3.04mg 2%
Vitamin K 2.6µg 1.6µg 1%
Folate 10µg 7µg 1%
Vitamin B1 0.08mg 0.074mg 1%
Potassium 397mg 352mg 1%
Trans fat 0.375g N/A
Choline 75mg 75.6mg 0%
Tryptophan 0.276mg 0.359mg 0%
Threonine 1.079mg 1.534mg 0%
Isoleucine 1.134mg 1.52mg 0%
Leucine 2.001mg 2.833mg 0%
Lysine 2.26mg 3.178mg 0%
Methionine 0.729mg 0.871mg 0%
Phenylalanine 0.961mg 1.299mg 0%
Valine 1.268mg 1.603mg 0%
Histidine 0.725mg 1.244mg 0%
Omega-3 - EPA 0.473g 0.002g N/A
Omega-3 - DHA 0.509g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +75.1%
Contains more OtherOther +2060%
Contains more ProteinProtein +11.9%
Contains more WaterWater +10.2%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Beef
Beef
0
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains less Sat. FatSaturated fat -41.1%
Contains more Mono. FatMonounsaturated fat +41.5%
Contains more Poly. FatPolyunsaturated fat +867.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.